Archive for WODS

EMOM 6: :20 L Hang on Bar, 10 Plate Twists (EC) 

"Harper" AMRAP 23: 9 Chest To Bar Pull Ups, 15 Power Cleans (135/95), 21 Air Squats, 75m Forward Run (45/25 plate), 75m Backward Run (45/25 plate)

DUs/Jump Rope

Clean - 75% 3x3, 80% 2x2, Jerk BNK (hold split 3 sec) - 75% 3x3, 80% 2x2, Back Squat - 70% 5x2

Benchmark #3 "Bono" Supabata 7: Ski for Distance

In Partners for Time: Run 400m, then 100 Hollow Body Rocks, 80 Wall Balls, 60 Ring Rows, 40 Patty Cake Plank (HC), and 20 Manmakers, stopping EMOM for 5 Burpees, then Run 400m

EMOM 6: 1 Wall Walk, 1 Rope Climb

Bench Press 2x10 @ 60%, 2x8 @ 70%, 6 Heavy Sled Pulls

For Time: 21-15-9 Power Snatches (95/65), OH Lunges, Box Jumps (24/18)

Tabata 4: Front Rack Hold, Deadlift Set Up Hold

400m Heavy Farmer's Carry, stopping every 50m for 5 Double Clean and Jerks, 5x3 Paralette Shoot Thrus with a Push Up and Dip

AMRAP 12: Row 1000m, then with remaining time 10-20-30...DUs, 5-10-15...T2Bs

Ski 1000m for Technique

Front Squat - 80% 5x3, Clean Deadlift - 100% (of clean) 5x3

For Time: 4 Rounds, Run 400m, 10 OHS (95/65), 10 Pull Ups

EMOM 6: :20 L Sit, 10 Hollow Body Rocks

Power Clean + Push Press - 75% (of PP) 5x2(2+1), Snatch Push Press + Snatch Balance - 70% (of snatch) 5x3+1 Snatch Pull - 90% (of snatch) 5x3

AMRAP 9: 10 KB Swings (53/35), 10 KB Lunges (EC), 1 Rope Climb

Skill of Choice

Clean - 75% 5x3, Jerk Behind the neck (hold split for 3 sec) - 75% 5x3, Clean Pull - 90% (of clean) 2x3, 95% 3x3

Benchmark #2 "King" EMOM 10: 5 Front Squats (115/75), OTBox Burpees (18/12) for reps

In Teams of 3 for Time: Ski 4800m, Run 4800m, Row 4800m, alternating 10 Air Squats, 10 Plank Knee to Elbow (HC), 10 Push Ups every 400m

5x5 HSPUs

Power Clean + Power Jerk - 70% (of Clean) 2x2, 75% 3x2, Back Squat - 70% 5x2 

For Time: 4 Rounds, 50 DUs, 10 Hang Power Cleans (115/75), 10 Wall Balls (20/14)